Introduction

In the ever-changing landscape of health, more and more people are turning to more natural and non-traditional methods to support their weight loss journeys. A superfood which has become increasingly popular as a health supplement is moringa, a plant which originates from the Moringa oleifera tree, also known as the “drumstick tree” or “miracle tree”.¹ Not only is this tree abundantly available due to its fast rate of growth, every part of it can be used for different purposes and provides a wide range of nutrients and medicinal benefits.² In particular, its metabolism-boosting and appetite-suppressing properties make it suitable for those who are looking for a natural way to supplement their weight loss journeys. 

Nutritional profile of moringa

Moringa is an excellent source of nutrients and vitamins, which provide many natural health benefits. As such, many children in developing or underdeveloped countries often have moringa as a large part of their diet, which has been found to improve immunity and health.² 

Metabolism-boosting properties

For those who are looking to boost their weight loss journey, moringa’s metabolism-boosting properties may make it what you are looking for. Studies have shown that moringa is an especially significant source of vitamin B, in particular B2, which aids weight loss by enhancing metabolic processes and supporting the use of nutrients.³ This is further supported by its antioxidant properties, which contribute to energy metabolism in cells. 

Another way in which moringa works to increase metabolism is by enhancing fat oxidation (breakdown of fat), which occurs due to the high levels of methionine and vitamin B it contains. It reduces the formation of fat by reducing the activity of proteins which are associated with the formation of fat cells, making it perfect as a weight loss supplement.⁴ 

Additionally, moringa inhibits the enzyme, pancreatic lipase, which therefore prevents the breakdown of triglycerides (a type of lipid) into fatty acids.⁵ This is especially important for those who enjoy a high-fat diet, or one which contains a lot of fried foods, butter and oils. Not only does this help to increase metabolism and increase weight loss, it helps to improve your lipid profile and decrease cholesterol levels, improving overall health. 

Appetite suppression

In addition to moringa’s metabolism-boosting properties, it has been found to be effective for appetite suppression. This occurs by influencing the levels of satiety hormones which affect the regulation of appetite. Studies have shown that it is effective in regulating the levels of leptin, which is also known as the “satiety hormone”, and the levels of ghrelin, also known as the “hunger hormone”.⁵ As a result, it can lead to increased feelings of satiety and reduced feelings of hunger, helping individuals feel fuller for longer and reducing the likelihood of overeating. 

This is further enhanced by the fibre in moringa, which is at a level high enough to provide benefits whilst being low enough to avoid negative side effects, such as intestinal irritation.⁶ Fibre provides bulk and helps people feel fuller for longer by slowing stomach emptying and increasing digestion time, which can help with weight loss.⁷ Its antibacterial and antimicrobial properties can aid in digestion and improve gut health. 

Moreover, moringa’s effects on blood glucose levels may also help with appetite suppression.⁸ Moringa helps to reduce blood glucose levels by decreasing glucose uptake and gluconeogenesis (the formation of new glucose from other substances in the body). Lower blood glucose levels can contribute to reduced appetite and weight loss. It also helps to prevent sudden blood sugar crashes or spikes, which can reduce cravings for high-calorie foods, which is important as weight loss is achieved by using up more calories than you are consuming. 

Additionally, moringa has been shown to improve insulin signalling and reduce the problems of insulin resistance. Its effects on insulin can help to reduce the risk of type 2 diabetes, an increasingly problematic health concern, which is especially important for those who are pre-diabetic.⁹ For diabetics, this may help with the management of their condition, or may even aid in putting diabetes into remission for those with type 2 diabetes. 

Anti-inflammatory properties

The anti-inflammatory properties of moringa, although not directly affecting weight loss, can lead to an improvement in overall health and indirectly support your weight loss efforts. For example, reduced inflammation can contribute to a more effective or beneficial workout routine by preventing muscle soreness. It can also offer long-term benefits, such as a reduction in the risk of cardiovascular disease and joint pain. Its ability to reduce the inflammatory response can help to protect against tissue damage, which can help to preserve organs and systems. 

Moringa contains a variety of antioxidant and anti-inflammatory vitamins, such as quercetin, which have been shown to be effective in improving the levels of antioxidant enzymes, which in turn helps to reduce oxidative stress and inflammation.⁵ These enzymes and vitamins work by reducing inflammatory markers in the body, as well as by inhibiting inflammatory pathways and enzymes involved. The extract made from the root of the moringa plant has been demonstrated to have anti-inflammatory agents, while the extract made from the seeds has anti-inflammatory and anti-hypertensive effects.¹⁰ 

Detoxification

Similarly, moringa’s detoxification properties may not directly affect weight loss, but can indirectly help boost general health, as well as improve weight loss efforts by supporting metabolic health. It has been demonstrated to have potential as a detoxifier due to its cleansing properties.¹¹

In particular, moringa has been shown to help prevent liver damage by counteracting free radicals and helping to maintain homeostasis. High levels of stress in the long term can cause higher levels of free radicals, which are harmful molecules that can cause oxidative stress and damage cells. Moringa also supports the liver by restoring liver enzymes, which is especially important as the liver is a key organ for detoxification and removal of harmful substances from the body. 

Incorporating moringa into your diet

Due to its versatility, moringa is very easily included in a healthy diet. It is often found in the form of a powder, which can be sprinkled onto food, although it can be found in its natural form as well. The leaves and seeds can be eaten fresh, cooked or dried, while the oil it produces can be used for cooking.¹² Its mild taste blends in well with many other foods, in particular fresh fruits and vegetables, providing you with an added incentive to diversify your diet. 

Moringa powder is most easily added to liquids. If you’re making a smoothie, why not add a teaspoon of moringa, along with other fruits you enjoy? Meanwhile, moringa tea can provide a caffeine-free and easy alternative to your morning drink.¹³ It is made by steeping dried moringa leaves or adding moringa tea bags to hot water, and honey or lemon can be added afterwards to enhance the flavour. An even easier way would be to simply stir moringa powder into water, tea or other drinks, creating a refreshing beverage. 

Additionally, moringa can also be added to salads for extra nutrition. The mild, slightly bitter flavour can complement many other ingredients, which is also useful when adding moringa to yoghurt. Adding a layer of moringa powder or leaves to yoghurt, granola or fruit can allow you to create a delicious and visually appealing bowl. 

For those who would prefer to add moringa to a main meal, dried moringa leaves or moringa powder can also be added to soups, stews and curries for a slightly bitter taste. Adding it to stir-fries or sautéed dishes, along with other vegetables and sources of protein, can be even better as the heat will soften the moringa leaves, while the fast cooking time preserves the nutrients. Pesto can be made of moringa as well, then added onto pasta or used as a spread. This is made by blending moringa with olive oil, Parmesan cheese, basil, garlic and nuts. Similarly, moringa leaves can be used instead of tortillas and wrapped around vegetables, meats or whatever you enjoy. The vibrant green colour also adds a colourful touch to any dish you make! 

Summary

Moringa is an increasingly popular plant which is an excellent supplement for anybody looking to lose weight and improve their general health. Its metabolism-boosting and appetite-suppressing properties are essential for weight loss, while its variety of vitamins and proteins can help to boost your health. In particular, it is anti-inflammatory and can reduce the risk of cardiovascular disease, as well as diabetes. Moringa has also been shown to be able to aid detoxification by supporting the liver in particular. 

The many upsides of consuming moringa are further enhanced by its versatility, which makes it easy to fit into a healthy diet. It is most commonly consumed in the form of a powder or by directly eating the leaves, but its seeds and pods can also be eaten, and the oil is used for cooking. The mild and slightly bitter taste of moringa provides a quick and nutritious addition to your meal. Whether you enjoy curries best, enjoy stir-fry or prefer a refreshing drink, moringa may be the perfect ingredient.